Hot Topics:

Obesity in York County: Doctor links age and nutrition

People age 50 to 69 are 'disproportionally affected' by obesity, a CDC study states.

By KEVIN HORAN Daily Record/Sunday News

Updated:
08/13/2010 03:27:57 PM EDT

Drink a glass of water when you feel hungry, Dr. F. Michael Gloth III advises people 50 and older.

The brain's thirst and hunger mechanisms are close together, Gloth said, so close that, as people age, they might tend to get thirst and hunger confused, feeling hungry when they're actually thirsty. Thus, having a full glass of water before you start to eat might curb your appetite, Gloth said.

Gloth is an associate professor of medicine and director of outpatient services in the division of geriatric medicine and gerontology at the Johns Hopkins University School of Medicine. He is also the author of "Fit at Fifty and Beyond: A Balanced Exercise and Nutrition Program.

Dr. Michael Gloth, author of "Fit at Fifty and Beyond."

"

People age 50 to 69 are "disproportionally affected" by obesity, according to the Centers for Disease Control and Prevention, with obesity rates at 31.1 percent for people age 50 to 59 and
30.9 percent for people 60 to 69. By comparison, 20.3 percent of people age 18 to 29 are obese, the CDC said.

Gloth recently talked about changing health needs for people 50 and older and how they can adjust.

Q: You say in your book that the amount of energy your body uses at rest decreases as you get older. Is there any particular reason for that?

A: As people age, they tend to lose lean muscle, which has a higher metabolic rate than fat, meaning lean muscle burns calories more rapidly than fat does.

If people get into an exercise program to build up that lean muscle, they may find that they don't have to exercise as much to maintain their condition.

Q: You say that if we continue to eat the same type and amounts of foods as we get older, without increasing our level of activity, we will gain weight, and we will gain it mostly as fat. Besides the body using a decreased amount of energy at rest, are there other reasons why a certain level of activity is sufficient for a younger person but insufficient for an older person?

A: It's mostly because we're not burning the calories as rapidly as we did.

You also have difficulty absorbing some nutrients as you get older. Calcium, for example. Many older adults don't have as much access to protein.

When you are deficient in a mineral, your body has a craving for that mineral, which can be found in some food. It's important that older adults get their vitamins and minerals and maintain certain stores so that they don't have cravings. The cravings are helpful in terms of making sure you get nutrients, but they also bring in extra calories.

Q: Many people say they don't have time to exercise, as you state in your book. You suggest some "ways to exercise that will fit nicely into your daily schedule," such as taking the stairs as opposed to the elevator, parking farther away and walking to locations that don't require driving, among other things. Have you observed any of these things to be particularly popular or effective?

A: I live in a community where there's a local park with events once a week. Walking with the whole family to the park is great.

There are folks who find that when they're doing their own lawn, they can actually appreciate their own lawn, and do things exactly the way they want it done.

The key is to do things that you enjoy.

Q: Back to changing nutritional requirements. Are there any foods in particular that people
50 and older should avoid that maybe they didn't have to worry as much about when they were younger?

A: Throughout the book I talk about the problems with simple sugars. That's really important. They're much more likely to get converted to fat.

Fruit juices have no protein and almost all simple sugars. There's a ton of fruit juices like pomegranate, blueberry; most of them are simple sugars. They have to be taken with very limited quantities. You're better off eating the raw blueberry.

Q: You talk about the importance of getting into a routine of exercising at the same times each week, and how it "requires a bit more personal motivation." How can people keep themselves motivated?

A: There's some psychological things that people can do. Sometimes, if you're too tired or don't feel like it, you can get yourself motivated by saying you'll do a lighter routine.

The key is getting people started. Once you start, you might feel better and be able to do more. Just getting started might be enough motivation to get you through your whole routine. The key is getting to a point where you can do some of your routine.